Fitness, Fellowship, Faith
5 PAX posted for a mosey to Martha’s.
Stroganoff outran some ladies.
Roscoe got a late start after some EC and almost outran YHC.
Oompa ran all the way to Union.
Good work by all.
Announcements
Annihilation, Mt. Mitchell, JJ5k…
Prayer Requests
Kids going back to school
Prayer to take us out.
Until next week…
The day of the workout marked 20 weeks since the start and completion of the last relay race in the country outside of Gaston County, the Mortimer 100. To commemorate the event, the weinke would be focused on finding as many hills in order to start 2021 Mortimer training.
Warm-up
SSH
LBCs
Imperial Walkers
Hipaa took Pain Lab Q; Boot Camp went off to HTFU
Mosey across the street to the library parking lot for a little baby hill to start with
Round of Jack Sprints
Up the hill 1/3 of the way, 5 Plank Jacks
Back down the hill, 5 Seal Jacks
Up the hill 2/3 of the way, 10 Plank Jacks
Back down the hill, 5 Seal Jacks
Up the hill to the end of the parking lot, 15 Plank Jacks
Back down the hill, 5 Seal Jacks
Mosey to the hill at First Pres
Partner up at bottom of hill near Boy Scout hut
Partner 1 runs up the hill
Partner 2 AMRAP exercise
Switch until both partners completed all 3 exercises
Round 1 – Merkins
Round 2 – Squats
Round 3 – LBCs
Mosey to the hill at the track next door at the school
Elevens
Imperial Walker Squats at the top of the hill
Big Boy Sit-ups at the bottom of the hill
Mosey to the base of the entrance of Partners on New Hope
Round of Escalator
First stop
Hand Release Merkins
Second stop
Hand Release Merkins
Freddy Mercuries
Third stop
Hand Release Merkins
Freddy Mercuries
American Hammers
Fourth stop
Hand Release Merkins
Freddy Mercuries
American Hammers
Monkey Humpers
Due to time crunch had to take the elevator down but at the bottom one more round of each exercise
Hand Release Merkins
Freddy Mercuries
American Hammers
Monkey Humpers
Mosey back
Stop in Parkwood parking lot for 10 LBCs
Mosey back to start
At this point, you’d think the announcements would be irrelevant but two are still upcoming.
Annihilation at Gashouse on 8/27 (Gump Q)
Mt Mitchell Hike 9/27
Prayers for the PAX and families of F3 Gastonia
Prayer to take us out
I always find it fascinating how God gives you the right message from his word when you need it. As I checked my phone after the workout, the daily verse notification had hit my phone.
Psalms 121:1-2
1 I lift up my eyes to the hills. From where does my help come? 2 My help comes from the Lord, who made heaven and earth.
Seemed ironic after a hill-themed workout that this verse with a message to lift our eyes to the hills would appear on my phone. It made be think of all the struggle, pain, hurt, and strife in our world right now, but through it all, God offers help, hope, and love. It’s up to us as a group of men to be leaders and spread that same love to our families, our friends, and our community. I think back to the sights we saw on the Mortimer of God’s creation. The same God that made those hills and mountains will provide a way for us to get through the hills and mountains in our own life. Just know that we are never alone, and I’m thankful to have you men as friends that lift me up and hold me accountable.
It wasn’t the furious Washington Generals playing their part as the arch nemesis to the world famous Globetrotters that made for such a competitive competition. It was, as in many cases, the world wide pandemic! On this balmy and heavy morning, the Globetrotters looked considerably shorter, not quite so athletic and extremely rusty as the air balls dropped short of their target and the burpie count continued to rise. There was no bubble, cameras, or distractions. Simply a test of strength, grit and endurance, like so many have crushed before. Game on!
Warm up:
– SSH 20 IC
– Grass pickers 10 IC
– Plank jacks 10 IC
– Merkins 10 IC
– Squats 10 IC
– LBCs 10 IC
Grab the Kettle bell and let’s roll. 1/4 mile run to Spiderman’s hideout.
Light up the court and start the burn.
1st Quarter
Each Pax takes a turn shooting a free throw shot.
You make = 1 Burpie
You miss = 3 Burpies
Meanwhile the rest are doing:
– bear crawl up the driveway
– 15 LBCs
– Lunge back down
– 10 Kettle bell swings
Repeat until all PAX complete the shot & burpies
2nd Quarter
Each Pax takes a turn shooting a free throw shot.
You make = 1 Burpie
You miss = 3 Burpies
Meanwhile the rest are doing:
– bear crawl up the driveway
– 10 crunchy frogs
– Crab walk back down
– Squat, Curl, Press w/ Kettle bell
Repeat until all PAX complete the shot & burpies
3rd Quarter
Huddle – Each Pax takes a turn shooting a free throw shot.
You make = Everyone 1 Burpie
You miss = Everyone 5 Burpies
Not a shot was made which meant many rounds of 5 burpies! To be sure, they are rusty.
Charge back onto the court at the Bulldog. (1/4 run)
REPEAT
Squat Curl Press w/ hand walk out to a merkin – 10 OYO
Fundamentals
– Side plank w/ arm raised 30 sec. SWITCH
– Side plank w/ arm raised 30 sec.
– on the six, hold feet 6 inches off ground 30 sec.
Globetrotters WIN! Globetrotters WIN!
* As the Q, I didn’t do so well at accommodating the workout for everyone. I do better next time.
Announcements: CSAUP, Mt. Mitchell, Practice your free throws.
Prayers: Short Sale, Allen Tate, Less Nessman’s wife, Hunka
© 2024 F3 Gastonia
Theme by Anders Noren — Up ↑